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Chicken Benefits, Nutrition, And Its Side Effects

Chicken benefits have a lot. Because this food is rich in protein, chicken can help with weight management and reduce the risk of heart disease. Chicken contains the amino acid tryptophan, which has been linked to higher levels of serotonin (the “feel-good” hormone) in our brains. Here we are going to discuss the benefits of chicken.

Health Benefits of Chicken

Chicken makes an excellent place for red meats. A great source of protein, meat is linked to various health benefits:

Strong Bones and Muscles

Lower chicken protein is an excellent source of amino acids. Our bodies use amino acids to build muscle, which is very important as we grow older. Studies have also shown that eating a high protein diet helps maintain mineral density. Eating chicken can help build strong muscles and promote healthy bones, reducing the risk of injury and diseases such as osteoporosis.

Weight Management and Heart Health

Studies suggest that 25-30 grams of protein in each diet can help us feel more full. A high-protein diet can make us feel full even if we eat less, which helps promote better weight management. A healthy weight leads to the development of risk factors for heart problems such as high triglyceride levels and high blood pressure. A protein-rich diet, chicken can help control weight and reduce the risk of heart disease.

Best Mood

Chicken contains the amino acid tryptophan, which is linked to high levels of serotonin (a “good feeling”) hormone in our brain. Chicken tryptophan levels are not high enough to make you feel happy immediately, but research shows that it can help increase serotonin levels when combined with other substances.


Chicken is high in protein and low in fat – especially if you eat fat cuts. In addition to its high protein content, chicken contains:

  • Vitamin B12
  • Tryptophan
  • Choline
  • Zinc
  • Iron
  • Copper

Nutrients Per Serving

The raw, healthy chicken breast wallet contains:

  • Calories: 120
  • Protein: 26 grams
  • Fat: 2 grams
  • Carbohydrates: 0 grams
  • Sugar: 0 grams

Read More: Protein in Chicken Breast, Thighs, Drumsticks, and Wings

Eating Too Much Chicken Side Effects

Chicken is probably the most popular pick among non-veg lovers. From starters and appetizers to the main course, there are a plethora of recipes that you can try with chicken. Chicken is usually a healthy poultry item that is power-packed with protein and offers a number of nutrients to your body. But can daily consumption of chicken cause any side effects? If you too consume chicken daily, read on till the end.

Can Increase Cholesterol

Consuming chicken in the right manner might not contribute to a spike in your cholesterol levels. It all depends on how you consume it. If you are a regular consumer of deep-fried chicken, then there is no doubt in the fact that your cholesterol level will spike. In fact, a study published in the American Journal of Clinical Nutrition found that white meat chicken increased the levels of bad cholesterol in the same way that red meat does. To keep your cholesterol levels under check, it is best to consume grilled, broiled, poached, baked, or stir-fried chicken.

High Heat Food

Chicken is considered to be a high heat food. It can increase your body’s overall temperature, in simpler terms, it can cause ‘heat’ in the body. Due to this, some people might experience a runny nose, especially during summers. Situations like this might occur due to the daily consumption of chicken. If you experience a bloody nose after regularly eating chicken, it is best to eat it after a gap of a few days.

Weight Gain

Another side effect of eating chicken regularly could be weight gain. A number of food items like Chicken Biryani, Butter Chicken, Fried Chicken, and many more are high-calorie food items and are quite heavy. It is perfectly fine to have them once in a while, but regular consumption will definitely lead to weight gain and might also cause a cholesterol spike.

​Linked to UTIs

Certain varieties of chicken can also be linked to urinary tract infections or UTI. According to a study published in the American Society for Microbiology’s journal mBio, chicken with a particular strain of E.coli can cause a range of infections, including UTI.

“The team found E.coli in nearly 80% of the 2,452 meat samples and in 72% of the positive urine and blood cultures from patients who consumed the meat”, according to Science Daily. In order to prevent such infections, it is best to consume chicken that is “raised without antibiotics”.


Is eating chicken everyday healthy?

Eating chicken every day is not bad, but you need to be cautious while choosing the right one and cooking it right too. Chicken may cause food poisoning because of salmonella, a bacterium found in poultry chicken that can cause food-borne illnesses. So, exercise caution!

Can I eat 1 kg chicken a day?

The answer is, yes, I try. If you're new to the blog I'm currently on a Leangains diet, and I went through the basic idea in my previous post which you can find here. Everyday I need to eat roughly 200 g protein a day, which corresponds to approximately 1 kg chicken (rule of thumb, 20 g protein in 100 g chicken).


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